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Anyone able to paste a link or point me in the right direction of some training sessions that can be performed on rollers?

I have just bought a new pair of rollers with a view to riding 2-3 times after work in the evenings until it gets light enough for me to ride on the road. Will only be riding for an hour at a time and want to try to build my fitness and a bit of strength if I can, this will be supplemented by either 1 long ride (4hr) or 2 shorter (2-3 hr) rides on the weekend, and in addition to this I will be strength training in the gym twice a week (1 legs session and 1 core/upper body session) and 2 sessions on the spin bike (I am lucky enough to have a gym in work).

I've ridden rollers quite a lot before and much prefer the feel of them to turbo trainers, plus the stressful part makes it more interesting

With regards to training on them I usually just make up the session as I go along which is fine but I thhink/know that there must be some specific training sessions I can do to help me improve fitness and strength.

I've ridden rollers quite a lot before and much prefer the feel of them to turbo trainers, plus the stressful part makes it more interesting

With regards to training on them I usually just make up the session as I go along which is fine but I thhink/know that there must be some specific training sessions I can do to help me improve fitness and strength.

Thanks

Have a same feeling about it. I couldnt stand my trainer - even 1 hour was amazingly taxing on my mind and I felt sorry for my carbon frame. It had to go - bought myself more winter stuff and remind myself rule number 5 constantly. Recently I have bought Elite Arion Mag Rollers and the sensation is completly different. It is no fun for sure - but couple of Sufferfest video and time just fly, also the balance part makes it more interesting. Also my riding efficiency went up thanks to smoother pedal stroke.

Anyway, if Im time crunched I usually do 2x20min 90-95% FTP on rollers. Since it is winter I do 4-5 hours ride outside. Mostly in Z2 zone. The less time I have for a ride the higher the intensity. But usually I do intervals inside - keeping the variables out of equation and frankly I dont have a powermeter on the bike.

Stoo, I'd recommend making the average time of the trainings just a little bit longer than the road race you're planning to attend. I was prepping for a 80 km(2 hr) road race so my sessions were about 2:30 on average.You can do 1 min and 5 min intervals for the crit, as there will be accelerations within the group all the time. Also work on your strengths, ex. if you're a sprinter 2 days of your week should include sprint training. If you're a TTer you should put 10-20 min threshold intervals, 2 days a week.One day of the week should be long (1.5-2 times longer than the road race) and one day should be easy day, spinning the legs in the small ring.If you want to go for a ride but you don't feel 100%, declare that day an easy day.Highly unscientific I know, but it worked for me.

possibly look into getting a trainer with resistance. rollers for me, could not provide enough reistance to do any sort of 'real' intervals.

Inside Ride and some of the Tacx rollers have a ton of resistance. I used Inside Ride all last winter and found the road feel to be a lot better than the trainer, however, this became sort of a pain in the ass after a while because I'd often forget I was on them and almost crash.

_________________Don't take me too seriously. The only person that doesn't hate Froome.GramzStrava

As a beginner it doesn't matter massively as you ride more you'll get stronger. I swear by one fasted ride two sessions of sufferfest and some high gear low cadence drills. I ride sportives, competently but not competitively

Find the fastest group ride you can. Go on it and stay near the front, but not on it. Don't attack or do anything really dumb and try to hang as long as you can. Have fun with it, set a challenge, and repeat. Ride as often as you want to and possibly can enjoy yourself.

_________________Don't take me too seriously. The only person that doesn't hate Froome.GramzStrava

Tried today the On/Off 30sec-30sec routine first time. However after 2nd On (after 2nd minute) I seem to max out at ~140-150% FTP instead of the 170-200%. What's the best in this case - extend the "On" time to compensate for the missing top watts or add another 4-5 minute cycle of 30 sec On/Off?

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